Mushroom Rissotto

Spicy Vegi stew

Free on Green

Ingredients

1 medium onion

2 celery sticks

1 ½ pint stock made with vecon

1 large leek

8 oz carrots sliced

8 oz potatoes cut into chunks

8 oz parsnips cut into small chunks

8 oz swede cut into small shunks

1 tsp paprika

1 tsp ground cumin

a tsp ground coriander

1 tsp mustard seeds, crushed

salt and pepper

4 oz red lentils

2 tbsp freshly chopped coriander

Method

Place the onion and celery in a large saucepan with ¼ pint of the stock.  Bring to the boil, cover and simmer for 5 minutes.

Trim and slice the leek lengthways and rinse under running water to flush out any of the trapped earth.  Shake well and slice thickly.

Stir the vegetables into the saucepan along with the remaining stock, spices, plenty of seasoning and the lentils.  Bring to the boil, cover and cook for 30 minutes or until the vegetables are tender.

Serve the casserole sprinkled with chopped coriander and accompanied by green vegetables.

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Per serving: Calories 249, Calories from Fat 25, Total Fat 3g (sat 0.4g), Cholesterol 0mg, Sodium 70mg, Carbohydrate 49.2g, Fiber 3.4g, Protein 6.7g 

Ingredients

3 ½ cups fat-free chicken or vegetable stock

2 tsp olive oil

2 cloves garlic

1 tsp mixed dried herbs

6 oz cremini mushrooms sliced

6 oz shitake mushrooms, sliced

1 cup Arborio rice

½ cup dry white wine, warmed

2 cups of fresh baby spinach

parsley

Method

Empty broth into a saucepan and heat until simmering.  Keep warm

Heat oil in a large pan and sauté onions and garlic until softened and fragrant.  Sprinkle dried herbs, followed by mushrooms and sauté until they release their juices.

Add rice and stir quickly to prevent sticking.  Add warmed wine and stir.  Once the wine has been mostly absorbed, add the stock one cup at a time, waiting until each has been absorbed before adding the next.

Before adding the last one and a half cups, add the spinach. 

Sprinkle with parsley before serving.